Week 3 – Comrades Buildup

15 Weeks to Comrades

Nutrition – Week 3 Summary

Goal carbs on normal training days to just below 50g, increasing to approx. 100-200g on high intensity days, high mileage and race loading. With a race day nutrition test on Sunday 300g inc race fuelling.

Race day nutrition;

Weight – Race Weight Target 65kg

Weight is dropping nicely, keeping an eye on fatigue levels. when down to 66-68kg will increase intake to maintain weight as mileage builds.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
25/02 70.0kg 4.8 48.5 66.8
01/03 69.5kg 4.3 50.0 67.0
02/03 70.0kg 4.6 49.7 66.7
04/03 59.0kg 4.1 50.6 67.2

Training – Week 3 Summary

Weekly Totals: (8 sessions)
Total Miles: 91.21 Miles Avg Pace: 7:02 m/m Time: 10:40:56

Plan to complete back to back 90 mile weeks and then build mileage to 100 miles for week 4, week 3 included progressive 20 mile effort at the Wimborne 20 – 3 lap course (Updated due to weather keep to steady tempo effort 6:18m/m avg slightly increasing pace over the 3 laps)

Week 3 – 25 – 03 March Summary:
DATE Summary
25/02 8 Miles Easy (7:26m/m)
26/02 11 Miles (7:08m/m) 1 mile missing on Strava
27/02 13 Miles (7:24m/m)
28/02 8 Miles (6:58m/m)
Pilates – 1 Hour
6 Miles Easy (7:16m/m)
01/03 14 Miles (7:31m/m)
02/03 11 Miles Easy (7:22m/m)
03/03 Wimborne 20 (6:18m/m)
Missed start due to being in the portaloo so had to work way through field happy with a slight progressive run in not perfect conditions – 5th place

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